Blackbird CrossFit – WOD
Overhead Squat (1 x 1 x 1 x 1 x 1 )
3 rnd: Metcon (Time)
Three rounds or 22 min time-cap of:
15 Overhead squats 95# / 65#
15 Kettlebell Swings 53#/35#
15 Split-jerk 95# / 65#
15 Knees to elbows
15 Hang clean 95# / 65#
15 Weighted Back extensions 25# / 15#
CAP: Metcon (AMRAP – Rounds and Reps)
22 min time-cap of:
15 Overhead squats 95# / 65#
15 Kettlebell Swings
15 Split-jerk 95# / 65#
15 Knees to elbows
15 Hang clean 95# / 65#
15 Weighted Back extensions 25# / 15#
Beginner 15Min AMRAP
15 Overhead squats PVC
15 Kettlebell swings
15 Push-press 45/35
15 Knees Raises or sit-ups
15 Hang clean 45/35
15 Back extensions
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs